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April 24, 2024
Healthy Eating

Eat this way to prevent Alzheimer’s disease. There are three dietary patterns

Senile dementia is a common neurodegenerative disease with memory impairment as its main clinical feature. The so-called degenerative disease, as the name suggests, means that as the elderly age, the risk of Alzheimer’s disease will increase. With the rapid aging of the population, senile dementia has become an increasingly serious medical and social problem. Alzheimer’s disease, as we often hear, is the most common form of dementia.

According to the 2016 Global Burden of Disease study, there are more than 43 million cases of dementia worldwide, more than double the number in 1990. For people over 70, dementia is the second leading cause of death after ischemic heart disease. Due to a large population base, our country has the largest number of dementia patients in the world, and there are 15.07 million patients with dementia aged 60 and above.

However, there is a lack of effective treatments for dementia, so how to prevent it is particularly important. Diet is one of the most important modifiers of cognitive decline.

Foods that have been shown to slow cognitive decline.

1. Fish Fish, especially fatty salmon, hairtail and tuna, are rich in polyunsaturated fatty acids, among which omega-3 polyunsaturated fatty acids are closely related to cognitive function.

Studies have shown that eating at least 100 grams of fish per week is associated with slower cognitive decline in residents 65 and older. In addition, eating fish slowed the rate of decline in general and verbal memory.

2. Vegetables and fruits.

Vegetables and fruits are rich in many antioxidants, which can slow brain decline. Multiple studies have shown that higher vegetable and fruit intake can slow cognitive decline. Adherence to the World Health Organization’s recommended daily intake of vegetables and fruits, which is 5 or more servings of vegetables and/or fruits per day (≥ 400g/day), was associated with a 47% reduction in the risk of cognitive impairment. Among them, eating green vegetables was linked to better memory function in older adults and a nearly 20 percent lower risk of cognitive impairment.

Step 3: Nuts.

Not only are nuts rich in polyunsaturated fatty acids (omega-3 and omega-6) and monounsaturated fatty acids, but they are also rich in minerals (such as phosphorus, potassium, magnesium, calcium, iron and sulfur) and vitamins (such as vitamins B1, B2, B6 and E). A study of older women found that long-term higher total nut intake (i.e., ≥5 servings per week) was associated with better cognitive performance, with those who consumed walnuts 1-3 times per month having better cognitive performance than those who consumed walnuts less than once per month.

In terms of the above foods, the 2022 Dietary Guidelines for Chinese residents recommend that adults eat aquatic products at least twice a week, 300-500 grams of vegetables, 200-350 grams of fruits, and 25-35 grams of soybeans and nuts per day.

Dietary Patterns to Prevent Alzheimer’s Disease.

There are currently three dietary patterns that are effective in preventing Alzheimer’s disease, including the Mediterranean diet, the Desalt diet and the brain diet.

We can learn from these patterns by eating more good food and less bad food. For example, eat more fruits and vegetables, especially green leafy vegetables and berries; Eat more beans, whole grains, and nuts; Meat is recommended to choose poultry and aquatic products; At the same time, reduce the intake of saturated fats and cholesterol, such as animal offal, fatty meats, pastries, candy, fried foods, fast food, etc.

In general, a diet pattern characterized by more vegetables, fruits, soybeans, nuts and aquatic products can reduce the risk of cognitive impairment in the middle and old people in our country. The study showed that a “vegetarian-fruit” dietary pattern, characterized by a rich diet of vegetables, fruits, soy and products, was associated with a reduced risk of cognitive impairment in women over 65.

Other scholars have found that dietary patterns characterized by more vegetables, fruits, nuts, legumes, etc., can reduce the risk of mild cognitive impairment in Chinese aged 60 to 88 years.In conclusion, dietary nutrition is closely related to cognitive function. Of course, it is also important to have a balanced diet, especially for those aged 65 and older, who should pay attention to a wide variety of foods and eat adequate amounts of animal foods and soy products. Good nutrition, help healthy aging!

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